Gym & Barbell Splits · Barbell · Intermediate

Lower Body Power: Heavy Squat & Romanian Deadlift

The primary Lower Body day from the 4-Day Upper/Lower split. Builds athletic leg drive, knee stability, and hip hinge power through squats, Romanian deadlifts, front squats, and plyometric finishers.

Workout Routine Schedule (4 Movements)

Complete all designated sets with strict tempo and proper joint alignment. Tap the swap button on any exercise to substitute with an alternative equipment variation.

#1

Barbell Bench Squat

quads · barbell · 4 Sets × 6 - 8 reps · 150s rest

Full-depth back squats driving hard through the whole foot.

Done Swap

#2

Barbell Romanian Deadlift

glutes · barbell · 4 Sets × 8 - 10 reps · 90s rest

Romanian deadlifts emphasizing slow, controlled hamstring eccentric stretch.

Done Swap

#3

Barbell Clean-Grip Front Squat

glutes · barbell · 3 Sets × 8 - 10 reps · 90s rest

Clean-grip front squats targeting upright posture and quadriceps overload.

Done Swap

#4

Bodyweight Drop Jump Squat

glutes · body weight · 3 Sets × 12 reps · 60s rest

Jump squats to recruit remaining motor units with explosive velocity.

Done Swap